July 23 - 29 Mini Challenges
kristinlien04
Posts: 38 Member
Monday Mini Challenge:
Food: Stay within your calorie limit and have a no sugar day.
No Nosense Circuit: 50 Jumping Jacks, 20 Squats, 20 Squat Jumps, 20 (EACH LEG) Alternating Lunges, 15 Burpees, 25 Push ups, 30 Mountain Climbers, 50 Crunches, 60 second Plank Hold: Repeat 3X
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make sure you eat at least 3 vegetables and 2 fruits.
Cardio: Do an interval workout. 5 minute warm-up, 1 minute jog, 2 minute walk, X6, 5 minute cool-down
Strength: do 100 push-ups and again try to see how many you can do in the first set and then spread the remainder throughout the day. - do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and make sure you are eating enough protein to help repair the muscles damaged from exercise.
No Nosense Circuit: 50 Jumping Jacks, 20 Squats, 20 Squat Jumps, 20 (EACH LEG) Alternating Lunges, 15 Burpees, 25 Push ups, 30 Mountain Climbers, 50 Crunches, 60 second Plank Hold: Repeat 3X
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit and make sure you are including lots of fiber in your diet. This will help you feel fuller and keep everything regular.
Cardio: Do an interval workout. 5 minute warm-up, 1 minute jog, 2 minute walk, X6, 5 minute cool-down
Strength: do 10 sets of 10 side lunges with front arm raise.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to keep your sodium intake below 2500. Try to avoid pre-packaged or prepared food.
No Nosense Circuit: 50 Jumping Jacks, 20 Squats, 20 Squat Jumps, 20 (EACH LEG) Alternating Lunges, 15 Burpees, 25 Push ups, 30 Mountain Climbers, 50 Crunches, 60 second Plank Hold: Repeat 3X
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: 30 minute brisk walk
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
Food: Stay within your calorie limit and have a no sugar day.
No Nosense Circuit: 50 Jumping Jacks, 20 Squats, 20 Squat Jumps, 20 (EACH LEG) Alternating Lunges, 15 Burpees, 25 Push ups, 30 Mountain Climbers, 50 Crunches, 60 second Plank Hold: Repeat 3X
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make sure you eat at least 3 vegetables and 2 fruits.
Cardio: Do an interval workout. 5 minute warm-up, 1 minute jog, 2 minute walk, X6, 5 minute cool-down
Strength: do 100 push-ups and again try to see how many you can do in the first set and then spread the remainder throughout the day. - do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and make sure you are eating enough protein to help repair the muscles damaged from exercise.
No Nosense Circuit: 50 Jumping Jacks, 20 Squats, 20 Squat Jumps, 20 (EACH LEG) Alternating Lunges, 15 Burpees, 25 Push ups, 30 Mountain Climbers, 50 Crunches, 60 second Plank Hold: Repeat 3X
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit and make sure you are including lots of fiber in your diet. This will help you feel fuller and keep everything regular.
Cardio: Do an interval workout. 5 minute warm-up, 1 minute jog, 2 minute walk, X6, 5 minute cool-down
Strength: do 10 sets of 10 side lunges with front arm raise.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to keep your sodium intake below 2500. Try to avoid pre-packaged or prepared food.
No Nosense Circuit: 50 Jumping Jacks, 20 Squats, 20 Squat Jumps, 20 (EACH LEG) Alternating Lunges, 15 Burpees, 25 Push ups, 30 Mountain Climbers, 50 Crunches, 60 second Plank Hold: Repeat 3X
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: 30 minute brisk walk
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
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